Shaun's workout log

[Shaun Gross]

Thursday 9 May 2019

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

80kg, 85kg, 90kg, 95kg, 100kg, 105kg, 110kg, 115kg

These felt good

B.
Modified because I was tired
EMOM 10
3 x 70kg powercleans + 7 T2B

Completed

Powercleans touch-and-go
T2B - UB for first 3 rounds, 3/2/2 for other 7

[Shaun Gross]

Catching up on the log..

Friday 11 May 2019

Rode home from work.
1:03 hours, 24km


Saturday 12 May 2019

A.
30 seconds on, 30 seconds off for 10 rounds (all squat clean thrusters)
55kg x 5, 60kg x 5, 65kg x 4, 70kg x 4, 75kg x 3, 80kg x 3, 85kg x 2, 90kg x 2, 95kg x 2, 100kg x 2

Completed easily enough. This is preparation for an upcoming duets competition.

B.
Back Squats - on the 3 minute clock
160kg x 3 x 4

These felt really good today. Maybe I was properly warm for once! First set unbroken

C.
3 rounds on the 6 mins
20cal bike + 200m run

Each round done around 1:35ish

Biked in 750-800 watts each round, runs around 50-55 seconds. Pushed hard


Monday 13 May 2019

A.
Practiced that pairs comp workout from Saturday with my partner this time - Double the reps and double the time.
Easily made it through 3 reps of 100kg in about 25 seconds then stopped.
This one will be good!

B.
5 x 250m run
Rest while the other person runs.

Untimed but we pushed hard.


Tuesday 14 May 2019

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)[/B]

[B]60kg, 60kg, 65kg, 70kg, 75kg, 78kg, 80kg, 80kg, 80kg, 80kg

These started to feel pretty good.

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

SLDL - with 22.5kg DB
BHT - With shoulder supported by the ground - with 140kg
RSA - Unweighted.

C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

-Subbed

1 BMU
6 DBHPC @ 22.5kg DBs
12 unweighted lunges

11 rounds + 1 BMU

Nice steady pace. No stopping.


Wednesday 15 May 2019

A.
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 320 Meter Run
Station 2 – 24 empty barbell thrusters
Station 3 – 320 Meter Run
Station 4 – 24 Pull-Ups
Station 5 – 12 Burpee Bench jumps

- This was a sub down to 80% of prescribed reps

Completed.

Tough

[Shaun Gross]

Friday 17 May 2019

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

65kg x 5, 70kg x 4, 75kg x 3, 80kg x 2, 85kg x 1, 70kg x 8, 70kg x 8

These felt really good tonight

B.
Three sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

AAB - 27, 24, 22
Pushups - 25, 20, 20
Rowing - 24, 22, 24


Saturday 18 May 2019

A.
Jerk on the 2 min clock

100kg, 105kg, 110kg, 115kg, 118kg, 120kg, 123kg, 125kg, 128kg, 130kg, 133kg (F)

These felt rubbish today.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

4:56

Could've warmed up better.

Legs/Back/Lungs gone.


Monday 20 May 2019

Practicing for a doubles comp

A.
4 rounds for time
4 x devil press (2 x 22.5kg DB)
40 cal bike
-alternating rounds with my partner

9:36

Devils press - take around 18-20 seconds
Bike - 500ish watts pace first round, 470ish watts pace second round

Quad demolition

B.
15 min EMOM
min 1 - 10 T2B
min 2 - 15 cal row
min 3 - 15 pushups

T2B - UB, UB, UB, 3/singles, 2/singles
Row - 1400-1500 pace
Pushups - sets of 5 until the later rounds which were triples

[Shaun Gross]

Tuesday 21 May 2019

Felt like crap so I had the night off.


Wednesday 22 May 2019

A.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar

15:22

Runs - slow
Deads - 4/3/3
T2B - 6/4/3/2

B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010 @ 30kg
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0 (unweighted)
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds
Bench Press - 8 x 85kg
Barbell Rows - 8 x 85kg

Completed.


Friday 24 May 2019

Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots (20/14 lbs)
Station 5 – 100 single unders (sub for 50 double unders)

Completed.

Bike – 520-550 average pace, 42-45seconds
Bbjo – steady in 54 seconds
Row – 1:45 average pace in 52 seconds
Wb – unbroken in 40ish seconds.
Single unders – unbroken in 55ish seconds.

Tough!

Did 3 sets of 5 strict pullups and 10 strict HSPU to finish.


Saturday 25 May 2019

A.
Build to heavy clean and jerk

Up to 125kg - Heavy but felt good.

B.
“Fancy Pants”
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65 - used 43kg

13.59

I ran sooo slow.
Hps - 12/9, 9/6, ub
OHS - all unbroken.
Legs and shoulders gone.

[Shaun Gross]

Monday 27 May 2019

A.
Practice for a partners comp next weekend
2 metcons with 1 min rest

A1 - 21/15/9 of C2B pullups + 50kg powerclean and jerk
1 min rest
A2 - 21/15/9 of T2B + 15/12/9 of 50kg powersnatch

-Partners must hold barbell in a front rack when "resting" while other partner on pullup bar
-Partners must rest in a pullup bar hang while other bar on barbell

5ish mins
4:30ish mins

C2B - in a set of 11 first round, then 3s and 2s
Powerclean and jerks - all 5's
Powersnatches - 5s, 7, 5

Holy grip!!! Lungs and legs were OK, I just couldn't hold on to the bar..

[Shaun Gross]

Tuesday 28 May 2019

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

80kg for all sets

Missed one rep at the beginning then all the reps were good after that. Stayed moderate to work on technique.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Toes to Bar
9 Burpees
12 Alternating Single-Arm Dumbbell Snatches (22.5kg)

6 rounds + T2B + burpees

Everything unbroken but transitions got too long and burpees too slow on middle rounds.

[Shaun Gross]

So it looks like we've lost 3 months of workouts.

Bummer.

I'm out, can't be bothered logging anymore. It's been fun